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Gebärmuttersenkung und Inkontinenz sind Folgen von Schwangerschaft und Geburt, die manchmal erst Jahre später auftreten aber dann bei den betroffenen Frauen nicht selten operativ behandelt werden müssen. Das ist der Grund, warum ich tapfer wöchentlich in den Rückbildungskurs am Pasinger Krankenhaus gehe, denn schon eine frühe Abnehmerin von tena-lady zu werden, ist nicht in meinem Sinne. Außerdem ist die Rückbildungsgymnastik auch eine gute Möglichkeit mal raus zu kommen, andere Mütter kennenzulernen und einfach mal was ganz alleine für mich zu tun. Allerdings es als Gymanstik zu bezeichnen, ist lächerlich, denn ich komme da immer total verschwitzt raus, aber das ist wahrscheinlich auch das Ziel der Hebamme Astrid.
Weil wir die Übungen ohne Kinder machen, mußten wir neulich „Ersatzkinder“ (Babypuppen, Kuscheltiere…) mitbringen, um einige Übungen auch zu Hause machen zu können. Und damit wir die Übungen bis daheim nicht vergessen, hat sich die Hebamme Astrid künstlerisch total für uns verausgabt und die Übungen selber gemalt und weil ich die Bildchen so klasse finde (ich hätte es selber nicht besser gekonnt), werden sie hier und heute für jedermann veröffentlicht. Und um alles noch spektakulärer zu machen, haben Mia und ich die Übungen für Euch auch noch nachgemacht 🙂 !
Vor den Übungen hat sich Mia allerdings erst noch stärken müssen.

Übung 1: Auf dem Boden liegend, die Beine hochgestellt
a) Arme hoch und runter
b) Arme nach links und nach rechts
c) Beckenboden anspannen, Arme dazu nach oben ausstrecken und Becken vom Boden abheben
[slideshow=5]
Übung 2: Auf dem Boden liegend, die Beine hochgehoben
a) Baby auf Unterschenkel leicht auf und ab wippen
b) Kopf anheben und vorsichtig vor und zurück schaukeln
c) Wie a) und b) mit angespanntem Beckenboden
[slideshow=6]
Übung 3: Auf dem Boden liegend, die Beine hochgehoben und ausgestreckt
a) Baby langsam auf und ab wippen
b) Baby vor und zurück wippen
c) Wie a) und b) mit angespanntem Beckenboden
[slideshow=7]
Übung 4: Auf dem Boden liegend, die Beine hochgestellt
a) abwechselnd den rechten und den linken Fuß heben
b) einen Fuß abheben und anschließend das Bein mehrmals Strecken und anziehen
c) c) wie b) und Beckenboden anspannen
[slideshow=8]
Übung 5: Auf dem Boden sitzend, auf die Arme gelehnt, die Beine hochgestellt
a) Becken heben und senken
b) Bauch, Beckenboden und Gesäßmuskeln anspannen und Becken vom Boden abheben und senken
[slideshow=9]
Übung 6: Auf dem Boden sitzend, die Beine hochgestellt
a) Rücken abwechselnd gerade und durchstrecken (Becken nach vorne kippen) und rund machen (Becken nach hinten kippen)
b) Wie a) mit angespannten Beckenboden
[slideshow=10]
Übung 7: Auf dem Boden liegend, die Beine hochgehoben
a) Baby nach oben strecken und dabei die Beine abwechselnd in der Luft strecken und wieder anziehen
b) Wie a) mit angespannten Beckenboden
[slideshow=11]
Übung 8: Auf dem Ball sitzend (da wir aber keinen Ball mehr haben, haben Mia und ich die Übung auf einem Sitzwürfel gemacht)
a) auf den Ball auf und ab wippen
b) vor und zurück wippen
c) mit dem Becken kreisen
d) wie a), b) und c) mit Beckenbodenspannung
[slideshow=12]
Und wer die Übungen nachmachen will, der kann sie sich hier als PDF downloaden 🙂 !